Exercises for the heart rate are known as cardio training exercises. Cardio exercises get your heart pumping and your lungs burning as they provide increased blood and oxygen to meet increased energy demands. Cardio training workouts involve continuous training using your major muscle groups for a minimum of 20 minutes. Warm-ups and cooldowns prepare your body for high intensity workouts and prevent injuries. Regular heart rate training exercises prevent cardiac problems leading to heart disease by strengthening your cardiovascular system. Heart rate training is one of the most important keys toward improved health and fitness levels.
Jogging/Running
Jogging and running exercises lead the list of exercises for heart rate training. Treadmills workouts can be easily monitored for speed and intensity levels. Outdoor workouts may be more motivating. Begin workouts with five to 10 minutes of walking, gradually increasing speed from 3 to 4 mph. Increase intensity by switching to a jogging mode at speeds from 5 to 6 mph. Another intensity option on the treadmill is to continue walking and increasing the incline. Advancing to running is an option but is not mandatory. Complete a workout between 20 to 30 minutes. Finish with a five- to 10-minute walking cooldown.
Cycling
Cycling workouts are non-weight bearing exercises suggested for those who have orthopedic limitations. Indoor cycling provides a more consistent cardio workout that is easier to monitor. Outdoor cycling may be more motivating. Intensities can be varied with resistance settings and speed. Begin workout with lighter resistance and slower speeds for a five- to 10-minute warm-up. Increase speed and resistance for 20 to 30 minutes. Finish workouts with a five- to 10-minute cooldown at a lighter resistance and a slower speed. Indoor cycling classes provide motivation and encouragement along with a high intensity workout.
Stair Climbing Machines
Stair climbing workouts offer a high intensity workout with increased focus on the buttocks and thigh muscles. For those who cannot jog or run but want a high intensity workout, stair climbing is an effective alternative. Intensity settings vary based on speed and resistance. Walking or cycling are warm-up activities that prepare muscles for the workout. After a five- to 10-minute warm-up, complete a 20- to 30-minute stair climbing workout. Cool down for five to 10 minutes at a lower intensity setting or by walking or cycling.
Elliptical Machines
Like stairclimber machines, elliptical machines offer a high intensity alternative for those who cannot run. Elliptical machines work by simulating a running workout without the impact. Feet remain on the pedals while moving in an elliptical motion. Options include arm pedals, adding intensity to the workout. Begin with a five- to 10-minute warm-up at a low intensity and low speed setting. Complete a 20- to 30-minute workout using increased resistance and speed. Cool down with a five- to 10-minute lower intensity setting.
References
- "Book of Body Maintenance and Repair"; American Physical Therapy Association; 1999
- "Keep Moving! Fitness Through Aerobics and Step"; Esther Pryor & Minda Goodman Kraines; 2000
- "Personal Trainer Manual"; American Council on Exercise; 1991
Member Comments